Mini Mind Nap

This is a great choice for those who are beginners in the realm of meditation. A simple short mindful body awareness meditation to help you cultivate relaxation of the body and calm the mind in a few short minutes anytime of the day.

Transcript

Great work choosing this time to meditate.

It is only three minutes.

The aim of this exercise is to move away from thinking into sensing and fully relax your body.

To start,

Sit comfortably in the chair and perhaps close your eyes or softly gaze in front of you.

Rotate your shoulders back eight times and forward eight times.

If you find this difficult then move your head right and left eight times.

When making these movements I would like you to bring as much attention as you can to all the muscles around these areas.

It is better when this exercise is done slowly so you can really engage with all the movements in detail.

Imagine that this is the first time that you have moved your shoulders or neck in this way.

Fully intrigued by each movement and fully sensing it rather than thinking about it.

Next I will mention different body parts and when I name them imagine that you are shining a headlight on these areas and physically relaxing them further and further.

Beginning with your feet,

Relaxing and creating a sinking sensation.

Your legs,

Buttocks and hips,

Buttocks and hips,

Torso,

Arms,

Arms,

Shoulders,

Neck,

Face and head.

Now repeat systematically on your own for a few moments.

As we bring this to a close open your eyes gently and move your body slightly.

Well done,

Through repetition you are improving and training the attention muscle and many more physical benefits.

Reviews

Just what I needed in the middle of a stressful day. Short and helpful. Thank you! Great voice too.

Quick and restorative with a pleasant, natural voice. Thank you!